Hey guys it's great to be back posting on the forum. After a solid 4 month prep in the trenches I believe I brought my best package to the stage at the UKDFBA northern championships. Winning the middleweight title! It was very intense hard diet and very challenging! After taking a week away from the gym and 'bodybuilding bro foods' I'm now back to start my off season I'll be logging all my workouts & the vast majority of my daily intake of food, along with weekly videos of different workouts. I found this site and your guys feedback incredibly helpful during my last off season!! I decided to compete with 16 weeks notice as 2016 was meant to be a year off to challenge at the top of men's open weight classes, I'm now back to focussing on family & my increased roll in the family business which had to take a back seat in the final few weeks of prep! I'll be back to the stage after this off season with the goal of challenging at the top of my weight class.

I have outlined a training programme I am going to follow over the next 12-16 weeks or so. It will be very similar to the approach of Dallas Mccarver and his coach Matt Jansen. In the past I have focused more on winging training and letting my intensity and volume do the work, and although I will be still doing this I am focussing my training more periodically and progressively especially on the big compound lifts! My training split will be as stated underneath, however rest days will be taken as and when required. Hopefully will get some training videos up with rich gozdecki too as he preps for the UK pro show, WNBF European and world championships, as I will be making the 100mile journey down to his most weekends between now and his comps to see how he is looking and train!

In terms of my off season meal plan I will stick to a solid base of 6 meals per day as I usually do trying to push the calories up and have a target weight in mind of 100kg over the coming months post comp. my meal plan will vary each day but the macro nutrient content will be similar each day depending on the body part. I will also add 2 cheat meals out each week usual one on a weekend and the other post legs/ back.

Looking forward to be back posting I feel between 2014 & 2016 I made great strides in my physique stepping up from the juniors into the men's open weight classes. I am now looking to improve upon that again and return in a couple of years time with the goal of challenging the top at national level. Time to enjoy some good food, hard heavy intense training, family time & focus on running the family business along side this!

Haha I'm sure that would be good but I'll be going Saturday's to sleep over and then train early Sunday mornings No not doing finals, that 15 week prep from 95kg to 80kg really battered my body, and dat to day life was incredibly hard, especially when I wasn't going to compete this year anyway. Just need that normality back with family life & also can't afford to neglect business for any longer as I'm needed there.

Up early this morning as me & Laura are going to Manchester for the weekend away!! Been a long time coming this trip, I was a nightmare during prep and she stood by me more than I could've imagined, helped prepping my meals, countless motivational texts to perk me up when I was real low, helped me grind out that last 5% condition, so mega excited to spend this weekend away with her!

When I am thru at Laura's in Sheffield I train at an excellent facility, muscle performance! Check them out on Facebook the array of kit they have is unreal!! Every style of machine u could imagine!! Here's the standing bench press I did today with bands. Awesome bit of kit!!!